Chest and Triceps
(Week 4, Focused Strength Split)Day Overview
This session emphasizes heavy pressing and isolation to maximize chest and triceps strength. The focus is on controlled, high-volume sets to induce hypertrophy and strength, with a mix of compound and isolation movements to fully fatigue the muscles.
Exercises
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• Flat Dumbbell Press
Lie flat on a bench with a dumbbell in each hand, held at chest level with palms facing forward. Keep your feet flat on the ground and engage your core. Press the dumbbells upward until your arms are fully extended, ensuring the weights stay in line with your chest. Lower the dumbbells slowly back to the starting position, maintaining control throughout. Keep your elbows at about a 75-degree angle during the movement to reduce shoulder strain. Maintain a neutral spine and avoid arching your back excessively.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8 on the first set, progressing to RPE 9-10 on the last. Use a controlled tempo, focusing on full range of motion and squeezing the chest at the top. Increase weight gradually week to week to ensure progressive overload.
Working Sets:
4
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• Dumbbell Flyes
Lie on a flat bench with a dumbbell in each hand, palms facing each other. Keep a slight bend in your elbows and lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. Keep your shoulders stable and avoid shrugging. Then, bring the dumbbells back together above your chest by squeezing your chest muscles, maintaining the slight elbow bend throughout. Focus on controlled movement and proper form to maximize chest activation and minimize shoulder strain.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Focus on a slight stretch at the bottom and a controlled squeeze at the top to maximize chest activation. Keep movement slow and deliberate to avoid shoulder strain.
Working Sets:
3
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• Cable Overhead Tricep Extension
To perform the Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Keep elbows close to your head and extend fully at the top, emphasizing triceps engagement. Use a manageable weight to maintain form and avoid shoulder discomfort.
Working Sets:
3
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• Dumbbell Kickbacks
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Keep a slight bend in your knees and hinge forward at the hips, maintaining a flat back. Keep your elbows close to your torso and upper arms stationary as you extend your forearms backward, straightening your arms fully. Pause briefly at the extension, then slowly return to the starting position. Keep your core engaged throughout to maintain stability and proper form.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Focus on a controlled extension and squeeze at the top to fully activate the triceps. Keep your upper arm stationary and avoid swinging.
Working Sets:
3